Kale vs Spinach: Which is Better?

So you’re on that workday salad grind and you’re trying to decide what leafy base you want: is it a kale day or a spinach day? While you can’t really go wrong with either of these raw greens, you might wonder which one is better for your active lifestyle and which one will give you the extra punch of energy you need to get through the rest of your meeting-filled days. Here, these two powerfully-nutritious foods battle it out for the top spot in your salad bowl:

Kale nutrition

Kale’s been a favorite of basically everyone for the last few years, and with it’s popularity in recipes, smoothies and of course, salads, this leafy beauty is easy to find… anywhere. Kale has 14 percent more protein than spinach and it’s also packed with tons of calcium, both nutrients that are important for when you’re working out consistently. And for this time of the year when you’re trying to fight the flu before it finds you, kale is a good choice with 659 percent of your recommended daily intake of vitamin C. It also has more vitamin A and vitamin K than spinach. 

Spinach nutrition

While spinach might not be as buzzworthy as it’s garden friend, kale – there’s no question about how good it is for you. Spinach packs more fiber than kale, and way more iron at 15 percent of your recommended daily intake. It also is packed with magnesium, which strengthens your bones. After a workout, spinach is a good idea because it has tons of potassium that’ll keep your blood levels at a healthy pace. Popeye was smart to keep this fave food by his side!

Kale vs spinach

Though you can’t go wrong with either of these green beauties, kale is nutritionally the winner. Especially so if you’re a vegan or you eat dairy-free, because of it’s ridiculous amount of calcium. Another bonus of kale? It’s heavier than spinach, meaning it’ll fill you faster and keep you going through the grind.

Robin M. Gillespie is a NASM-certified fitness professional, social media expert and IDEA Inspired Blogger from Philadelphia who loves cashews.